Whole grains include oatmeal, brown or wild rice, buckwheat, bulgur, whole-wheat cereal, whole-wheat pasta and quinoa. (Click here for a full list. Be sure to differentiate them from refined grains, and make organic choices.)

“Start the day right with a bowl of whole-grain cereal, fat-free milk and fruit,” says Jackie Newgent, a registered dietitian and culinary consultant in New York City.